Crader

He is awesome

__________________
~RPN ~ Recomp Performance Nutrition
Recomp your life!!

kimsquit

Thanks Pammie *chuckle* my new gym has an IFBB pro and several nationally-ranked bodybuilders in it, so I have lots of motivation

you're sweet Christine, keep talking like that and you'll end up on my Christmas card list



Yesterday's Triceps & Biceps:

(all Max sets to failure)

Close-grip Bench Press (Oly bar weight not included):
90 x 8 reps (w/u)
140 x 8 (w/u)
180 x 6
230 x 9 M
230 x 9 M
230 x 9 M
230 x 7 M

Lying Double-arm Db Tricep Extensions (per side):
30 x 8 reps
40 x 8
50 x 6
60 x 6
70 x 6 M
70 x 6 M
70 x 6 M

Standing Overhand Cable Pushdowns:
170 x 15 reps
170 x 15
170 x 15
170 x 15
170 x 15
170 x 15

Standing One-arm Underhand Cable Pulldowns (per side):
80 x 8 reps
90 x 8
100 x 8
110 x 8 M
110 x 6 M

Standing Barbell Curls (Oly bar weight not included):
bar x 8 reps (w/u)
20 x 8 (w/u)
50 x 6 (w/u)
70 x 6
90 x 6
110 x 8 M
110 x 7 M
110 x 6 M

Seated Db Curls (per side):
25 x 8 reps
35 x 6
45 x 6
55 x 8 M
55 x 8 M
55 x 7 M
55 x 7 M
55 x 7 M

Seated EZ Spider Curls (EZ Bar weight not included):
50 x 6 reps
70 x 6
90 x 10 M
90 x 9 M
90 x 8 M
90 x 8 M

Concentration Curls (per side):
35 x 10 reps
35x 10
35x 10
35x 10


after that was 32 minutes of HIIT on the stepper for 405 calories

kimsquit

fasted cardio this morning. 32 minutes of HIIT on a treadmill for 255 calories

powerman2000

No, I was referring to rotator cuff exercises. There are many to choose from with many variations, but here is a link that demonstrates just a few.

Four Exercises to Strengthen the Muscles of Your Rotator Cuff

__________________
Don't forget to periodize
Best BP 507 lbs *competitive*
Best Squat 705 lbs *competitive*
Best DL 650 lbs *competitive*


Guns don't kill people, men who come home early do.

My workout log http://www.ironmass.com/forums/showthread.php?t=6247

kimsquit

have some catching up to do here...



Friday's Back workout:

(All Max sets to failure)

Wide-grip Pulldowns:
70 x 8 reps (w/u)
120 x 8 (w/u)
150 8 (w/u)
180 x 8
210 x 6
240 x 6
270 x 6
300 x 6 M
300 x 5 M
300 x 4 M

Rack Deadlifts (Oly bar weight not included):
90 x 8 reps
140 x 8
180 x 6
230 x 6
270 x 5 M
270 x 4 M
270 x 4 M

Bent over Reverse-grip Rows (Oly bar weight not included):
140 x 10 reps
180 x 6
230 x 6
250 x 8 M
250 x 8 M
250 x 8 M

Supported T-bar Rows:
90 x 8 reps
135 x 8
180 x 6
225 x 5 M
225 x 5 M
225 x 5 M

Seated Cable Rows:
290 x 12 reps M
290 x 12 M
290 x 12 M

Reverse-grip Front Lat Pulldowns:
150 x 8 reps
180 x 6
210 x 6
240 x 8 M
240 x 7 M
240 x 7 M

Simultaneous Bent Over DB Rows (per side):
110 x 10 reps M
110 x 8 M
110 x 8 M
110 x 8 M

Seated Machine Rows:
200 x 10 reps
200 x 10
200 x 10


had to cut the w/o short and skip the HIIT on the elliptical because of an appointment

kimsquit

Saturday's Chest Day:

(all Max sets to failure)

Incline Barbell Presses (Oly bar weight not included):
90 x 8 reps (w/u)
140 x 8 (w/u)
180 x 6 (w/u)
230 x 6
270 x 9 M
270 x 10 M
270 x 7 M

Flat Bench (Oly bar weight not included):
180 x 6 reps
230 x 6
270 x 6
320 x 5 M
320 x 5 M
320 x 5 M

[color=silver]Incline Db Presses (per side):
50 x 6 reps
60 x 6
70 x 6
80 x 6
90 x 6
100 x 11 M
100 x 11 M
100 x 8 M

Narrow Bench Incline Db Flyes (per side):
30 x 8 reps
40 x 6
60 x 6
70 x 10 M
70 x 8 M
70 x 8 M

Awful Pec Deck
250 x 14 reps M
250 x 14 M
250 x 12 M
250 x 12 M

Seated Leg Extensions/Seated Leg Curl Superset:
140 x 8 reps/80 x 8 reps
170 x 8/110 x 8
200 x 10/140 x 12 M
200 x 10/140 x 12 M
200 x 10/140 x 13 M
200 x 10/140 x 12 M

Standing cable curls:
#15 x 12 reps
#13 x 15
#11 x 18
#13 x 13
#15 x 10 (#15 = stack)


after that was 32 minutes of HIIT on the stepper for 405 total calories

kimsquit

had to skip Sunday morning cardio

kimsquit

Yesterday's Shoulders, Traps & Hamstrings:

(all Max sets to failure)

Seated Oly Shoulder Presses (bar weight not included):
bar x 10 reps (w/u)
50 x 8 (w/u)
90 x 8 reps (w/u)
140 x 8
180 x 6
180 x 6

Arnold Dumbbell Presses (per side):
40 x 8 reps
50 x 6
60 x 6
70 x 8 M
70 x 7 M
70 x 7 M

Universal Machine Shoulder Presses:
245 x 12 reps M
245 x 12 M
245 x 11 M
245 x 8 M

Seated SuperSet Side Db and Front Bb Raises:
30 pounds side & 50 pounds front x 10 reps each
30 pounds side & 50 pounds front x 10 reps each
30 pounds side x 50 pounds front x 10 reps each

Rear Delts on Pec Deck
230 x 11 reps M
230 x 10 M
230 x 10 M
230 x 9 M
230 x 9 M
230 x 9 M

Barbell Shrugs (Oly bar weight not included):
180 x 10 reps
270 x 6
360 x 8 M
360 x 7 M
360 x 7 M
360 x 6 M

Standing Dumbbell Shrugs (per side):
140 x 16 reps M
140 x 15 M
140 x 14 M
140 x 12 M

Stiff Leg Deadlifts (Oly bar weight not included):
90x 8 reps
140 x 8
180 x 6
230 x 6
230 x 6
230 x 6
went lighter due to lower back issues

Seated Hamstring Curls:
80 x 10 reps (w/u)
110 x 8 (w/u)
140 x 6
170 x 6
200 x 6
230 x 7 M
230 x 6 M
230 x 6 M (230=stack)

Lying Hamstring Curls:
110 x 11 reps M
110 x 9 M
110 x 7 M
130 x 5 M


followed by 32 minutes of HIIT on the stepper for 406 calories:

Crader

AWWW you skipped cardio

__________________
~RPN ~ Recomp Performance Nutrition
Recomp your life!!

kimsquit

I skipped it but I didn't miss it

Crader

LOL who could possibly miss it!!

__________________
~RPN ~ Recomp Performance Nutrition
Recomp your life!!

kimsquit

only the truly masochistic
:chainwhip:


Yesterday's Quads & Calves:

(all Max sets to failure)

Linear Leg Press (knees to chest/sled weight not included):
90 x 10 (w/u) reps
180 x 8 (w/u)
270 x 6
360 x 6
450 x 6
540 x 6
630 x 6
720 x 6
810 x 8 M
810 x 8 M
810 x 8 M
then a 45 second rest followed by
810 x 26 partials M

Deep Hack Squats:
180 x 6
270 x 6 M
270 x 6 M
270 x 6 M

Seated Leg Extensions:
140 x 8 reps
170 x 6
210 x 8 M
210 x 8 M
210 x 8 M
210 x 7 M

Adductor Machine:
#14 x 10 reps
#16 x 10
#18 x 10
#20 x 10 (#20 = stack)
#20 + 25 pounds x 15 M
#20 + 25 pounds x 16 M
#20 + 25 pounds x 16 M

Slow, Deep Standing Calf Raises:
300 x 8 reps (w/u)
44 x 8
440 x 8
440 x 8
440 x 8
440 x 8

Slow Seated Calf Raises:
100 x 10 reps (w/u)
200 x 8
225 x 8 M
225 x 10 M
225 x 10 M
225 x 10 M
225 x 10 M

Standing Calf Raises:
120 x 72 reps M
120 x 72 M
120 x 56 M
120 x 58 M


after that was 32 minutes of HIIT on the elliptical for 499 calories

powerman2000

:bandc: There's always some freak out there that actually enjoys cardio.

__________________
Don't forget to periodize
Best BP 507 lbs *competitive*
Best Squat 705 lbs *competitive*
Best DL 650 lbs *competitive*


Guns don't kill people, men who come home early do.

My workout log http://www.ironmass.com/forums/showthread.php?t=6247

kimsquit

better them than me





Yesterday's Triceps & Biceps:

(all Max sets to failure)

Close-grip Bench Press (Oly bar weight not included):
90 x 8 reps (w/u)
140 x 8 (w/u)
180 x 6
230 x 9 M
230 x 5 > bad body position
230 x 9 M
230 x 7 M
230 x 8 M

Lying Double-arm Db Tricep Extensions (per side):
30 x 8 reps
40 x 8
50 x 6
60 x 6
70 x 6 M
70 x 6 M
70 x 6 M

Standing Overhand Cable Pushdowns:
170 x 15 reps
170 x 15
170 x 15
170 x 15
170 x 15
170 x 15

Standing One-arm Underhand Cable Pulldowns (per side):
#4 x 8 reps
#5 x 8
#6 x 8
#7 x 6 M
#7 x 6 M
these were on a single-pulley cable system

Standing Barbell Curls (Oly bar weight not included):
bar x 8 reps (w/u)
20 x 8 (w/u)
50 x 6 (w/u)
70 x 6
90 x 6
110 x 8 M
110 x 7 M
110 x 7 M

Seated Db Curls (per side):
30 x 6 reps
40 x 6
60 x 6 M
60 x 6 M
60 x 6 M
60 x 6 M
60 x 6 M

Seated EZ Spider Curls (EZ Bar weight not included):
50 x 6 reps
70 x 6
90 x 11 M
90 x 10 M
90 x 10 M
90 x 9 M

One-arm cable Concentration Curls:
#6 x 8 reps
#7 x 8
#8 x 8
#8 x 8
#8 x 8


after that was 32 minutes of HIIT on the stepper for 408 calories

kimsquit

I switched Friday's Back workout to Thursday night, as I have some travelling to do after work today:

(All Max sets to failure)

Wide-grip Pulldowns:
70 x 8 reps (w/u)
120 x 8 (w/u)
150 8 (w/u)
180 x 8
210 x 6
240 x 6
270 x 6
300 x 6 M
300 x 6 M
300 x 5 M

Rack Deadlifts (Oly bar weight not included):
90 x 8 reps
140 x 8
180 x 6
230 x 6
230 x 6
230 x 6
230 x 6

Bent over Reverse-grip Rows (Oly bar weight not included):
140 x 10 reps
180 x 6
230 x 6
250 x 6
270 x 5 M
270 x 5 M
270 x 4 M

Supported T-bar Rows:
135 x 8 reps
225 x 6 M
225 x 5 M
225 x 5 M
225 x 4 M

Seated Cable Rows:
290 x 13 reps M
290 x 10 M
290 x 10 M

Reverse-grip Front Lat Pulldowns:
180 x 6 reps
210 x 6
240 x 8 M
240 x 8 M
240 x 6 M

Simultaneous Bent Over DB Rows (per side):
110 x 9 reps M
110 x 8 M
110 x 8 M
110 x 7 M

Seated Machine Rows:
200 x 10 reps
200 x 10
200 x 10


followed by 32 minutes of HIIT on the elliptical for 496 calories

kimsquit